Best Acid Reflux Relief During Pregnancy That Actually Works

If you’re pregnant and struggling with acid reflux, you’re not alone. As a Medical Assistant working in a Gastroenterology Clinic, I’ve seen countless women dealing with the discomfort of acid reflux during pregnancy. This condition, while common, can be a real challenge. The good news? There are ways to manage and even find relief from it. In this article, I’ll share my insights based on both my professional experience and my personal interactions with patients, as well as a few tips I wish I had known earlier. Let’s dive into what acid reflux is, why it becomes more prevalent during pregnancy, and some practical tips that can help you feel better.

Understanding Acid Reflux During Pregnancy

Acid reflux, also known as gastroesophageal reflux disease (GERD), occurs when stomach acid or bile irritates the food pipe lining. During pregnancy, many women experience a significant increase in this condition, often feeling the discomfort of acid backing up into the throat or chest. But why does this happen more often during pregnancy?

What Causes Acid Reflux in Pregnancy?

During pregnancy, your body goes through a lot of changes, and many of those changes directly affect your digestive system. First off, the hormone progesterone plays a big role in relaxing the muscles of your digestive tract, which is essential for accommodating a growing baby. However, this relaxation can also affect the lower esophageal sphincter (LES) — the muscle that keeps stomach acid where it belongs. When the LES doesn’t close tightly, acid can escape into the esophagus, causing that familiar burning sensation.

On top of that, the growing uterus can put pressure on your stomach, pushing acid up into the esophagus. As your pregnancy progresses, you may find that acid reflux becomes more frequent and intense. But don’t worry—this is completely normal! The good news is that with a few changes to your routine, you can often manage the discomfort.

How to Find Acid Reflux Relief During Pregnancy

As someone who’s worked closely with women experiencing acid reflux during pregnancy, I can tell you that what works for one person might not work for another. However, there are some tried and true strategies that can help alleviate the discomfort. Let’s take a look at some options for acid reflux relief during pregnancy.

Adjust Your Diet

One of the first things to consider when trying to manage acid reflux during pregnancy is your diet. Certain foods are known to trigger acid reflux, while others can help prevent it. Here are some things to keep in mind:

• Avoid spicy, greasy, or acidic foods: Foods like tomatoes, citrus fruits, chocolate, and fatty foods can increase acid production and trigger reflux. Try to avoid them or eat them in moderation.
• Eat smaller, more frequent meals: Large meals put more pressure on your stomach and can make reflux worse. Instead, aim for 5-6 smaller meals throughout the day to keep your digestive system running smoothly.
• Incorporate alkaline foods: Foods like bananas, oatmeal, and melons are known for their ability to help neutralize stomach acid. They can provide soothing relief if you’re feeling the burn from acid reflux.

During my time in the clinic, I’ve seen how these diet changes can make a huge difference for many women. In fact, many of my patients have found significant relief just by swapping out their favorite spicy foods for more pregnancy-friendly alternatives.

Stay Upright After Eating

It’s tempting to lie down and relax after a meal, but this can actually make your acid reflux worse. After eating, try to stay upright for at least 30 minutes. This helps keep the food in your stomach where it belongs and prevents acid from rising into your esophagus.

If you’re craving a nap or rest time, try elevating your upper body with pillows to minimize the chances of reflux. I’ve had patients who’ve had great success with this simple adjustment, especially if they sleep with their upper body raised at a slight angle.

Hydrate Wisely

Drinking plenty of water throughout the day is always important during pregnancy, but the timing of your hydration can make a difference for acid reflux. Instead of gulping down a large glass of water with meals, which can increase stomach pressure, try sipping water slowly throughout the day. This can help keep your digestive system functioning without adding to the reflux problem.

Also, avoid drinking large amounts of caffeinated beverages or sugary drinks. These can irritate your stomach and trigger reflux symptoms. Herbal teas, such as ginger or chamomile, may help soothe the stomach without exacerbating acid reflux.

When to Seek Medical Help

While most cases of acid reflux during pregnancy can be managed with lifestyle changes, it’s important to know when to consult your healthcare provider. If your acid reflux symptoms become severe, don’t hesitate to reach out for professional advice. Some warning signs that you should consult with a doctor include:

• Severe chest pain: While mild heartburn is common, severe chest pain could signal something more serious. It’s always best to have it checked out, especially if it’s accompanied by other symptoms like shortness of breath or dizziness.
• Difficulty swallowing: If you have trouble swallowing food or liquids, this could be a sign of a more serious condition like esophageal damage or narrowing.
• Persistent nausea or vomiting: If you’re vomiting frequently or have persistent nausea, it’s important to get medical advice to rule out other conditions.

At the clinic, I’ve always emphasized that while some discomfort is to be expected during pregnancy, there’s no reason to suffer unnecessarily. Your healthcare provider can offer safe treatments and remedies that are appropriate for you and your baby.

Alternative Remedies to Consider

If lifestyle changes alone aren’t enough to alleviate your acid reflux, there are a few alternative remedies you might consider, but always talk to your doctor before trying anything new, especially during pregnancy.

Ginger for Acid Reflux

Ginger has been used for centuries to treat digestive issues, and it’s often recommended for acid reflux. It can help reduce inflammation and soothe the stomach. You can try ginger tea or even chew on a small piece of fresh ginger root to relieve symptoms. However, be cautious about using too much ginger as it can sometimes cause heartburn in some people.

Apple Cider Vinegar (ACV)

Some people swear by apple cider vinegar as a remedy for acid reflux. The idea is that the acidity of the vinegar can help balance the pH in your stomach. A small amount diluted in water before meals might offer relief, but again, always check with your doctor first to ensure it’s safe for you during pregnancy.

Additional Tips for Managing Acid Reflux During Pregnancy

Aside from the changes to diet and lifestyle, there are other helpful tips that can make a big difference when managing acid reflux during pregnancy. Here are a few more strategies that I’ve found useful:

• Wear loose clothing: Tight clothing, especially around your waist, can put extra pressure on your stomach and contribute to acid reflux. Opt for comfortable, loose-fitting clothes, especially after meals.
• Chewing gum: Believe it or not, chewing gum can stimulate saliva production, which can help neutralize stomach acid. Choose a sugar-free gum to avoid extra sugar intake.
• Exercise carefully: While staying active is great during pregnancy, avoid strenuous workouts that could exacerbate acid reflux. Gentle walks or prenatal yoga are excellent alternatives.

Remember, what works for one person may not work for everyone, so it’s a matter of trial and error to find the best solution for you. Don’t hesitate to reach out to your healthcare provider if you’re struggling to manage acid reflux. You don’t have to suffer through it alone!

Safe Medications for Acid Reflux During Pregnancy

If lifestyle changes and home remedies aren’t providing enough relief from acid reflux during pregnancy, you might be wondering whether taking medication is a good option. It’s important to approach this cautiously because not all medications are safe to use during pregnancy. Fortunately, there are some medications that have been deemed safe for pregnant women to use under a doctor’s guidance. Let’s explore a few of these options.

Antacids

Antacids are often the first line of defense when dealing with acid reflux. They work by neutralizing the stomach acid and providing fast relief. For pregnant women, over-the-counter options like calcium carbonate (Tums) are generally considered safe when used in moderation. Calcium carbonate not only helps with acid reflux but can also provide an added benefit of calcium, which is important for both you and your baby.

However, it’s essential to avoid antacids that contain high levels of sodium or magnesium, as they may cause side effects like constipation or diarrhea. As always, it’s a good idea to check with your healthcare provider to determine the right dosage and whether this is a good option for you.

H2 Blockers

If antacids aren’t providing the relief you need, H2 blockers are another option. These medications, such as ranitidine (Zantac) or famotidine (Pepcid), work by reducing the amount of acid your stomach produces. While these are generally considered safe for short-term use during pregnancy, they should only be used under the supervision of a doctor. They’re often prescribed when heartburn or acid reflux becomes more persistent and troubling.

From my personal experience, many of my patients have found H2 blockers to be a lifesaver, but it’s important to remember that they aren’t a long-term solution. They can be helpful for providing relief, but you should still work on dietary and lifestyle changes to manage the issue over time.

Proton Pump Inhibitors (PPIs)

Proton pump inhibitors (PPIs), like omeprazole (Prilosec) and lansoprazole (Prevacid), are typically reserved for more severe cases of acid reflux. PPIs reduce stomach acid production and are usually effective in treating symptoms. However, PPIs should be taken with caution during pregnancy, and only if prescribed by your healthcare provider. They’re not typically the first choice for pregnant women, but in cases of frequent and persistent acid reflux that does not respond to other treatments, they may be considered.

As with any medication, it’s critical to weigh the risks and benefits. I’ve seen patients who benefited from PPIs in cases where lifestyle changes and antacids just weren’t enough. But always consult your doctor before starting a PPI during pregnancy to ensure it’s the right choice for you.

Natural Remedies to Relieve Acid Reflux

Along with traditional medications, many pregnant women look for natural remedies to relieve acid reflux. These options may offer additional comfort and help manage symptoms without the need for prescription drugs. If you’re looking for something more holistic, here are a few natural remedies that have worked for others.

Chamomile Tea

Chamomile tea is a soothing and calming beverage that can help relax your digestive system. It’s often used to treat digestive issues like bloating, indigestion, and acid reflux. Chamomile is gentle and generally safe during pregnancy, but it’s important to limit intake to avoid potential side effects. A cup of chamomile tea after meals can help settle your stomach and reduce reflux symptoms.

Some of my patients have shared how effective chamomile has been for them in managing acid reflux. The gentle properties of chamomile can make a significant difference, especially when paired with other dietary changes and habits.

Aloe Vera Juice

Aloe vera juice is another natural remedy that’s known for its soothing properties. Drinking a small amount of aloe vera juice, specifically the kind that’s labeled for internal use, may help reduce inflammation and calm the stomach lining. Just be cautious to choose an aloe vera product that is safe for pregnant women, as some formulations may contain compounds that could be harmful.

I’ve seen patients who’ve used aloe vera juice as a way to ease their acid reflux and reduce irritation in the esophagus. However, always check with your doctor before trying any new natural remedies, especially during pregnancy.

Apple Cider Vinegar

While it might sound counterintuitive to consume something acidic, some people find relief from acid reflux with apple cider vinegar (ACV). The idea is that ACV can help balance your stomach’s pH, reducing the amount of acid that backs up into your esophagus. To try it, mix one tablespoon of ACV in a glass of water and drink it before meals.

However, be cautious when using this remedy, as it can be too harsh for some people. If you have a sensitivity to vinegar or it worsens your symptoms, it’s best to stop and try a different approach. I’ve had some patients swear by ACV, while others didn’t find it helpful, so it’s all about what works best for your body.

Creating a Comfortable Sleep Environment

Getting enough restful sleep is essential during pregnancy, but acid reflux can make it difficult to get a good night’s rest. Luckily, there are ways to make your sleeping environment more comfortable and reduce the chances of reflux while you sleep.

Elevate Your Upper Body

As I mentioned earlier, sleeping with your upper body elevated can help prevent acid reflux. When you lie flat, stomach acid is more likely to travel up into the esophagus. To combat this, try propping yourself up with extra pillows or even invest in a wedge pillow designed to elevate your head and torso while you sleep.

Many of my patients have found that this simple adjustment greatly reduces the likelihood of nighttime acid reflux, allowing for better, more restful sleep. A wedge pillow or an adjustable bed could be a great addition to your sleep routine.

Sleep on Your Left Side

Believe it or not, the position in which you sleep can also impact acid reflux. Research suggests that sleeping on your left side may help reduce the frequency and severity of acid reflux. The position is believed to improve the function of the lower esophageal sphincter (LES) and prevent acid from traveling up the esophagus.

Although sleeping on your left side may not be the most comfortable position for everyone, it’s worth trying, especially if you’re experiencing frequent nighttime reflux. Some of my patients have shared how helpful this small change has been for improving their sleep quality.

Managing Stress to Reduce Acid Reflux During Pregnancy

Let’s talk about something that often gets overlooked—stress. As a Medical Assistant in a busy GI clinic, I’ve seen firsthand how stress can sneakily contribute to acid reflux during pregnancy. You might not realize it, but your emotional well-being is tightly connected to your digestive system. When you’re feeling overwhelmed, anxious, or just plain exhausted (which, let’s be real, is most of pregnancy), it can actually make your reflux worse.

During pregnancy, your body is already flooded with hormones that can slow down digestion. Add stress into the mix, and your stomach might start acting up more than usual. I’ve had patients tell me they noticed their heartburn got worse during emotionally intense weeks—like prepping for baby showers, managing work deadlines, or even dealing with unsolicited advice from relatives (you know the ones!).

Simple Ways to De-Stress

• Breathing Exercises: Deep belly breathing is one of my favorite tips to share. It’s quick, it’s free, and you can do it anywhere. A few slow inhales and exhales can help calm your nervous system and reduce tension.
• Gentle Prenatal Yoga: There are some amazing prenatal yoga videos online. The movements are gentle enough for most trimesters and can help with digestion, too.
• Journaling: Putting your thoughts on paper can help you process emotions and identify patterns—like if reflux flares up more when you’re feeling anxious.
• Talk it out: Sometimes just venting to your partner, a friend, or your OB/GYN can lighten the load. Don’t underestimate the power of a good support system.

Staying Active for Digestive Health

Okay, let’s get real: staying active while pregnant isn’t always easy. Between fatigue, nausea, and a growing belly, getting your steps in can feel like a Herculean task. But staying lightly active can do wonders for managing acid reflux during pregnancy.

Walking after meals is a tip I share often in the clinic. Even a 10–15 minute stroll can help food move through your digestive tract more efficiently and prevent it from backing up into the esophagus. I used to walk loops around the nurse’s station during breaks, and trust me, it made a difference!

Pregnancy-Safe Activities That Support Digestion

1. Walking: Low-impact and super effective for easing digestion.
2. Swimming: The weightlessness of water feels amazing and reduces pressure on your belly.
3. Stationary Biking: If you’re already comfortable with it, this is a good cardio option that’s easy on your joints.
4. Stretching: Gentle stretches, especially ones that open the chest and abdomen, can help relieve reflux pressure.

It’s important to check with your doctor before starting or continuing any workout regimen during pregnancy, especially if you’re dealing with complications or high-risk factors. But for most people, a little movement every day can go a long way.

Foods to Favor and Foods to Avoid

We’ve touched on this a little earlier, but I wanted to dive a bit deeper into what’s going on your plate. Because let’s be honest—sometimes acid reflux is less about what you’re eating and more about how you’re eating. But both matter, big time.

Foods That May Help Reduce Acid Reflux

These foods tend to be gentle on the stomach and can actually help calm acid levels:

• Oatmeal and whole grains
• Bananas and melons
• Ginger tea
• Leafy greens and steamed veggies
• Lean proteins like chicken, turkey, and tofu

Common Acid Reflux Triggers to Watch Out For

Now, this list isn’t universal—everyone’s body reacts differently—but here are some of the usual suspects I’ve seen cause trouble:

• Spicy foods (yes, even if baby’s craving it!)
• Citrus fruits and juices
• Tomato-based sauces
• Chocolate (sorry, I know)
• Carbonated drinks and coffee

Try keeping a food journal to track what sets you off. It’s such a simple but powerful tool. I’ve had patients discover that something they thought was harmless—like a cup of peppermint tea—was actually making things worse.

When to Talk to Your Doctor

If you’re doing all the right things—watching your diet, staying active, elevating your head while sleeping—and the acid reflux just won’t quit, it might be time to bring it up with your provider. In some cases, untreated acid reflux can lead to more serious issues, like inflammation of the esophagus or trouble keeping food down.

Make sure to mention:

• Severe chest pain or burning that doesn’t go away
• Unintentional weight loss
• Difficulty swallowing or keeping food down
• Symptoms that persist despite lifestyle changes and safe medications

Your OB/GYN or a GI specialist can help you find a treatment plan that keeps both you and baby safe. Never hesitate to ask questions—that’s what your healthcare team is there for.

References

• National Institutes of Health (NIH)
• Health.com
• Cleveland Clinic

Disclaimer

This article is based on both professional experience and publicly available health information. It is not intended to replace personalized medical advice. Always consult your doctor or healthcare provider before starting any new treatment or making changes to your routine during pregnancy.

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Camellia Wulansari is a digestive health writer at Healthusias, known for turning complex gut-related topics into clear, relatable insights. Her passion lies in helping readers understand and manage conditions like acid reflux, GERD, bloating, and indigestion—using a mix of research-backed strategies and real-life solutions.

With years of experience writing in the health space, Camellia dives deep into the causes, symptoms, and lifestyle triggers of digestive issues. She’s especially focused on helping people identify food-related sensitivities, manage reflux naturally, and build daily habits that support long-term gut wellness.

Her mission? To make digestive health feel less overwhelming—and a lot more manageable.

Explore Camellia’s latest articles on Healthusias for down-to-earth advice and practical tips to help your gut (and life) feel a whole lot better.